Papaya and mango are rich in vitamins and minerals, but are not the main sources of protein for muscle gain, says holistic nutritionist and Ayurvedic health coach Isha Lall (India).
However, mango and papaya aid muscle recovery by providing energy, especially vitamin C and antioxidants, which help in muscle recovery and growth after exercise.
Papaya and its benefits for muscles
Papaya contains papain, an enzyme that helps digest protein. Although papaya is not a source of protein, it does help the body absorb protein more efficiently.
“Papaya is also rich in vitamins A and C, which have anti-inflammatory properties, help restore muscles, reduce inflammation and quickly restore the body,” said Isha Lall.
Benefits of mango for muscles
According to Ms. Isha Lall, mangoes are rich in carbohydrates, providing the necessary energy for exercise.
“Think of carbohydrates as your body's fuel - without them, your body won't function properly,” emphasizes Isha Lall.
Mangoes are also rich in vitamins A and C, which aid in muscle repair and recovery. The vitamin C in mangoes is an antioxidant that reduces muscle soreness.
According to the traditional Indian system of medicine - Ayurveda, both these fruits are Sattvic foods, which means they are energy-boosting foods and do not cause exhaustion when consumed in moderation.
“Protein is essential for muscle synthesis and helps keep you fuller for longer, aiding in weight control. While protein is a must-have in the form of beef, chicken and fish, mangoes and papayas can be great additions to a balanced diet. They provide energy, aid digestion and help with muscle recovery,” explains Isha Lall.
Recommended Intake
Health coach Isha Lall suggests we should eat about 150 - 160 grams of mango per serving; about 140 - 150 grams of papaya per serving (3 - 4 times a week).
Note
Balanced Diet: Mangoes and papayas are healthy, but they cannot replace protein. If you want to gain muscle, include them in a balanced diet, along with protein from other foods.
High sugar content: Mangoes and papayas are high in natural sugar. Eating too much can increase blood sugar levels.
